The key to losing fat is to improve metabolism, says nutritionist Hardik Shukla.
Weight loss referred to a reduction of total body mass, due to a loss of body fats, total fluid, muscles, tendons, and other connective tissues.
Losing weight may be intentional OR non-intentional. But it is important that you lose fat and extra weight to reduce ailments and stay healthy.
You may have come across several diet trends for weight loss.
But if you can include some foods in your diet daily it will give you some fabulous results without following any particular type of diet.
It is important to include nutrient-dense foods that are rich in fibre and proteins. It will help you in weight loss and maintenance.
1. Seed Mixes
Seeds are high in fibre, also they are packed with essential vitamins and minerals.
Seeds like flaxseeds, pumpkin seeds, hemp seeds are super seeds for weight loss.
You can include these seeds in the form of powder and can mix it with cereals. Also, you can add these in yogurts, curd etc.
Include at least 1-2 servings of curd or Greek yogurt in your diet for weight loss.
Curd contains probiotics, which will keep your gut healthy.
Healthier the gut is, better will be the metabolism. Also, curd is rich in protein and calcium.
You should include at least 1 serving of whole egg in your diet.
As eggs will give you a good quality protein and also vitamin B12 which is necessary for better functioning of the nervous system.
It will keep your ghrelin levels low, hence you will feel fuller for a longer time.
Oatmeal can be your healthiest breakfast, as it is rich in protein and fibre.
It contains a soluble fibre known as beta-glucan which aids weight loss.
Avocado is the only fruit which is high in fats and also rich in fibre.
It can be your best mid-meal OR evening snack.
You can combine avocados with eggs or grilled chicken which will give you a super meal which is rich in protein, heart-healthy fats and antioxidants.
Avocados are good appetite suppressants.
All fruits are rich in fibre and phytonutrients.
Seasonal fruits like mangoes, melons, grapes are rich in antioxidants and vitamin C which will boost your immune system.
Fruits contain fibres, natural sugar, antioxidants, vitamins, minerals etc.
Everyone should include at least 2-3 servings of fruits daily.
You can start your day with fruit and in mid meals, you can include wholesome fruits and not juices.
Try to include one seasonal fruit daily in your diet.
Like for summer, you can include mangoes, Ice apple, melons, Jackfruits etc.
Vegetables in the form of juice, salads, soups are helpful in weight loss.
Include green leafy vegetables twice or thrice a week, as they are rich sources of iron.
Vegetables will not only induce weight loss but it also helps to lose your belly fats.
A glass of vegetable juice early in the morning will boost your metabolism and you will feel energetic throughout the day.
8. Include sufficient liquids regularly in diet
Drink plenty of water throughout the day.
Besides water, you can also go for some detox and infused waters.
Flavoured waters like mint, coriander, tulsi will help in detoxification.
Do include coconut water and buttermilk for hydration purposes.
You can even add 1 tsp of apple cider vinegar in water and can have it early in the morning.
Lemon water is best to keep your body alkaline and also for detoxification.
Nuts will not only help you to reduce weight but also shows a greater reduction in waist size.
This is due to their good fat contents.
A fistful of nuts daily in your diet will give you instant energy. Portion size is vital as nuts have a high caloric value
10. Beans and legumes
These are a rich source of fibre, B vitamins and proteins.
Beans and legumes boost satiety and curb cravings for processed snacks.
While having all these foods, portion control is necessary.
Avoid overeating and have small and frequent meals.
*Note: Image published for representational purposes only.
Hardik Shukla is nutritionist at Digestive Health Institute by Dr Muffi in Mumbai.